Does Weightlifting Improve Arterial Health? New Research Says Yes

Beyond Cardio: Unveiling Resistance Training's Powerful Impact on Arterial Health

Generate Audio OverviewUnlocking the secrets to a healthier heart often leads us to the pivotal role of exercise in shaping our arterial health. Our arteries, dynamic conduits of life-sustaining blood flow, necessitate a delicate balance of strength and flexibility. While endurance training has long held a gold standard in enhancing arterial elasticity, burgeoning research is reshaping our understanding, highlighting that resistance training is far from detrimental and offers unique benefits. This exploration delves into the fascinating science behind how different exercise modalities—from the sustained rhythm of cardio to the powerful contractions of weightlifting—directly and indirectly impact the function and resilience of our blood vessels, ultimately influencing our cardiovascular health and longevity.

Key Takeaways

• Both resistance training and endurance training improve arterial health in young adults.

• Contrary to past beliefs, resistance training does not increase arterial stiffness.

• Combining different types of exercise may offer the best cardiovascular benefits.

• Regular physical activity enhances blood vessel function and lowers cardiovascular risk.

• Different forms of exercise yield unique but beneficial effects on arterial stiffness.

How Your Arteries Respond to Exercise

Your arteries, including the carotid artery (which supplies blood to the brain), react dynamically to exercise. Think of them like high-tech rubber bands—they need to be both strong and flexible to efficiently transport blood.

The Role of Arterial Stiffness

Arterial stiffness isn’t necessarily bad—it’s all about balance:

• Too stiff: Blood flow becomes inefficient, increasing heart strain.

• Too flexible: Arteries may struggle to maintain proper pressure.

• Just right: A balance between strength and elasticity ensures optimal circulation.

Resistance Training: Not the Villain We Once Thought

For years, experts believed weightlifting might increase arterial stiffness, raising cardiovascular risks. However, recent studies suggest otherwise:

• Resistance-trained individuals show similar arterial health to endurance athletes.

• Both resistance and endurance training enhance arterial function.

• The body positively adapts to both training styles.

Resistance Training Effective for Arterial Stiffness, Shows Latest Research

A recent study compared carotid artery (CCA) stiffness in young resistance-trained, endurance-trained, and untrained men using novel 2D-Strain imaging. Resting conventional stiffness measures were similar across groups. However, analysis revealed that both resistance- and endurance-trained men exhibited superior resting peak circumferential strain (PCS) and systolic strain rate (S-SR) compared to untrained men, suggesting lower stiffness.

During acute isometric handgrip (IHG) exercise, both trained groups showed comparable reductions in PCS and S-SR, which normalized during recovery. In contrast, these parameters remained stable in untrained men. Diastolic strain rate (D-SR) decreased during IHG in all groups, but less so in endurance-trained individuals. Conventional stiffness indices (β-stiffness, Petersons elastic modulus) increased similarly in all groups during IHG.

Key takeaway: Contrary to some previous findings, this study demonstrates that young resistance-trained men do not have increased CCA stiffness; instead, their CCA stiffness, assessed by sensitive 2D-Strain parameters, is comparable to and even slightly better than that of endurance-trained men and superior to untrained individuals. This highlights the potential benefits of both training modalities on vascular health in young adults.

Another meta-analysis of 43 randomized controlled trials, encompassing 2,034 participants at high risk for cardiovascular disease (CVD), investigated the impact of various exercise types on arterial stiffness (AS), measured by pulse wave velocity (PWV), and blood pressure (BP). The findings revealed that combined training (CT) was the most effective intervention for reducing PWV (SMD = -0.98, p < 0.001), indicating improved AS. Interval training (INT) demonstrated the greatest reduction in systolic blood pressure (SBP) (SMD = -0.382, p < 0.001). While aerobic exercise (AE) also significantly lowered SBP (SMD = -0.369, p < 0.001), CT exhibited significant heterogeneity, warranting cautious interpretation.

Key takeaway: In individuals at high CVD risk, combined training appears to be the most beneficial exercise modality for improving arterial stiffness, while interval training is most effective for lowering systolic blood pressure. Aerobic exercise also offers benefits for systolic blood pressure, particularly at moderate to low intensities. Further research with larger, more homogenous samples is needed to solidify these conclusions, especially regarding combined training.

Another study investigated the effects of 12 weeks of endurance (END) and resistance (RES) training on femoral artery function in 39 young, healthy adults using a crossover design. END training significantly increased flow-mediated dilatation (FMD) (Δ1.61%) and resting arterial diameter (Δ0.15 mm). In contrast, RES training did not significantly alter these measures in the overall group. However, sex-specific analysis revealed that males experienced an increase in FMD following RES (Δ2.21%), while females did not. Both sexes showed improved FMD after END training. Males also exhibited increased arterial diameter after END.

Key takeaway: Endurance training has a greater impact than resistance training on improving femoral artery diameter and endothelium-dependent function (FMD). While males benefit from both exercise types, females in this study predominantly showed improvements in arterial function following endurance training, suggesting that exercise modality and sex influence arterial adaptation.

How Different Exercises Affect Your Arteries

Endurance Training (Cardio)

• Improves arterial elasticity

• Enhances blood flow regulation

• Lowers resting blood pressure

• Strengthens blood vessel walls

Resistance Training (Strength Training)

• Increases vessel stability

• Improves structural integrity

• Enhances blood flow control

• Does not harm arterial health, as previously thought

Combined Training (Best of Both Worlds)

• Maximizes cardiovascular benefits

• Enhances both flexibility and strength in arteries

• May provide superior results for overall heart health

How to Train for Optimal Arterial Health

No matter your fitness level, here’s how you can apply these findings:

• Mix it up: Incorporate both resistance and endurance training.

• Be consistent: Regular moderate exercise is better than infrequent intense workouts.

• Progress gradually: Increase intensity over time while listening to your body.

• Monitor your health: Keep track of blood pressure and heart rate.

For practical application, incorporate strength training into your routine 2-3 times per week, targeting major muscle groups. Focus on controlled movements and gradually increase resistance. Remember that consistency is key, and combining strength training with regular cardio offers the most comprehensive benefits for arterial health, improving both vessel strength and flexibility for optimal cardiovascular function. Always listen to your body and consult a healthcare professional before starting a new exercise program.

FAQs About Exercise and Arterial Health

Does weightlifting make arteries stiff?

No. Recent research confirms that proper resistance training does not increase arterial stiffness and can improve blood vessel health.

How often should I exercise for arterial health?

Aim for at least 150 minutes of moderate-intensity exercise per week, including both cardio and resistance training.

Can I exercise if I already have cardiovascular issues?

Yes, but always consult your healthcare provider before starting a new exercise routine.

What’s the best exercise for arterial health?

A combination of endurance and resistance training appears to offer the most comprehensive cardiovascular benefits.

Take Action Today

Your arterial health is too important to ignore. Here’s how to get started:

• Schedule a health check-up to assess your cardiovascular status.

• Develop a balanced workout plan that includes both cardio and strength training.

• Monitor your progress with regular blood pressure checks.

• Consider working with a certified fitness professional to personalize your regimen.

Conclusion

The long-held belief that only cardio supports heart health is rapidly evolving. Current science clearly shows that resistance training, once misunderstood, offers powerful and complementary benefits for arterial function. From enhancing blood vessel strength and flexibility to improving overall cardiovascular resilience, both endurance and strength exercises play vital roles. By combining these modalities into a consistent, balanced routine, individuals can significantly improve arterial health, reduce cardiovascular risk, and support long-term well-being. Whether you’re lifting weights, running, or doing both—what matters most is that you move, regularly and purposefully.

Related Articles

Stronger Bones Through Resistance Training: The One Exercise You’re Missing | Healthnewstrend

Physical Activity and Arterial Stiffness: How Movement Keeps Your Arteries Healthy | Healthnewstrend

References

Wu, R. S., Zhang, Y., Yuan, X. W., Yan, X., & Fu, X. L. (2025). Comparative effectiveness of exercise interventions on arterial stiffness in individuals at risk for cardiovascular disease: a systematic review and network meta-analysis. Frontiers in cardiovascular medicine, 12, 1489382. https://doi.org/10.3389/fcvm.2025.1489382

Green, D. J., Thomas, H. J., Marsh, C. E., Lester, L., Naylor, L. H., & Haynes, A. (2025). Impact of resistance and endurance exercise training on femoral artery function: sex differences in humans. The Journal of physiology, 603(5), 1045–1056. https://doi.org/10.1113/JP287534

Hornby-Foster, I., Richards, C. T., Drane, A. L., Lodge, F. M., Stembridge, M., Lord, R. N., Davey, H., Yousef, Z., & Pugh, C. J. A. (2025). Resistance- and endurance-trained young men display comparable carotid artery strain parameters that are superior to untrained men. European journal of applied physiology, 125(1), 131–144. https://doi.org/10.1007/s00421-024-05598-w

Yang, D., Tao, S., Shao, M. et al. Effectiveness of exercise training on arterial stiffness and blood pressure among postmenopausal women: a systematic review and meta-analysis. Syst Rev 13, 169 (2024). https://doi.org/10.1186/s13643-024-02589-y

Disclaimer

The information on this website is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.This article is based on peer-reviewed research and is intended for educational purposes. Consult your healthcare provider before making significant changes to your activity levels.

About the Author:

Dr.T.S. Didwal, MD, is an experienced Internal Medicine Physician with over 30 years of practice. Specializing in internal medicine, he is dedicated to promoting wellness, preventive health, and fitness as core components of patient care. Dr. Didwal’s approach emphasizes the importance of proactive health management, encouraging patients to adopt healthy lifestyles, focus on fitness, and prioritize preventive measures. His expertise includes early detection and treatment of diseases, with a particular focus on preventing chronic conditions before they develop. Through personalized care, he helps patients understand the importance of regular health screenings, proper nutrition, exercise, and stress management in maintaining overall well-being.